Can I Eat Potatoes During Intermittent Fasting?

January 9, 2026 •

3 min read

According to a study reported by Greatist, potatoes are indeed included in the list of recommended foods for those following an intermittent fasting plan. However, the real question is how to include them wisely. So, can I eat potatoes during intermittent fasting and still achieve my health goals?

Quick Summary

Yes, you can eat potatoes during your intermittent fasting eating window, but timing and preparation are key. Potatoes are a good source of fiber, vitamins, and energy, but their high glycemic index requires smart consumption to manage blood sugar and support weight loss goals.

Key Points

Potato consumption is fine, but timing is critical: Potatoes must be eaten only during your designated eating window to avoid breaking the fast, as any calories will interrupt the fasted state.
Choose healthier preparation methods: The cooking process drastically alters a potato's impact on blood sugar. Opt for boiling or steaming over baking, mashing, or frying.
Cooling potatoes increases resistant starch: Cooking and then cooling potatoes increases their resistant starch content, which helps slow digestion and lowers the overall glycemic load.
Pair potatoes with protein and healthy fats: To prevent blood sugar spikes, combine your potato with lean protein (like chicken or fish) and healthy fats (like olive oil or avocado).
Be mindful of portion sizes: A moderate portion of potatoes is fine, but excessive intake, even when prepared healthily, can lead to unwanted blood sugar fluctuations.
Sweet potatoes are a low-GI alternative: If you want a similar starchy vegetable with a lower glycemic index, sweet potatoes are an excellent choice.

Understanding Potatoes and Intermittent Fasting

Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. Unlike traditional diets that focus on what to eat, IF primarily dictates when you eat. This leaves many people wondering how specific foods, especially carbohydrate-rich ones like potatoes, fit into their eating window.

Are Potatoes a Friend or Foe?

Potatoes often get a bad rap due to their high carbohydrate content and glycemic index (GI), which measures how quickly a food raises blood sugar levels. However, this reputation is largely due to unhealthy preparation methods like deep-frying. When prepared correctly, potatoes can be a nutritious and filling addition to your diet. They are a great source of vitamins, minerals, and fiber, especially when you keep the skin on.

The Golden Rule: The Eating Window

The simple rule for intermittent fasting is that you must only consume calories during your designated eating window. This means that eating potatoes, or any food with calories, will technically break your fast if consumed during your fasting period. Therefore, if you want to enjoy potatoes, you must save them for your eating window. The key lies in strategic inclusion to avoid blood sugar spikes and energy crashes.

Maximizing Potato Benefits During Your Eating Window

To enjoy potatoes without undermining your intermittent fasting efforts, consider the following strategies:

Choose the right potato type: Waxy potatoes, like red or fingerling varieties, typically have a lower GI than starchy russet potatoes. Sweet potatoes are also a great option with a lower GI and higher beta-carotene content.
Focus on healthy preparation: Cooking methods significantly impact a potato's GI. Boiling or steaming results in a lower GI compared to baking or mashing. Air-frying is a healthier alternative to deep-frying.
Cool your potatoes: A surprisingly effective trick is to cook and then cool your potatoes for several hours before eating. This process increases resistant starch, which behaves like soluble fiber, slowing digestion and reducing the blood sugar impact. This makes potato salads a smarter choice than hot, baked potatoes.
Pair with protein and fiber: Eating potatoes with other macronutrients, especially protein and healthy fats, helps slow the absorption of carbohydrates and stabilizes blood sugar. For example, adding chicken or lentils to your meal will balance the glycemic load.
Mindful portion control: Even with the best preparation, portion size matters. A medium potato is a healthy portion, but large servings can still lead to a significant blood sugar spike.

Potato Glycemic Index: Comparison of Preparation Methods


Preparation Method	Relative GI Score	Effect on Blood Sugar	Best for Intermittent Fasting?
Boiled and Cooled	Lower (around 56)	Slow and steady rise	Yes, ideal due to resistant starch
Boiled (Warm)	Moderate (around 59)	Moderate rise	Yes, a solid option
Steamed	Moderate (around 59)	Moderate rise	Yes, retains nutrients well
Baked (Hot)	High (around 69)	Significant spike	Use caution, best with protein/fat
Mashed	High (around 78)	Rapid spike	Not recommended due to fast digestion
Instant Mashed	Very High (around 82)	Very rapid spike	Avoid
Deep-Fried (Fries)	Very High	Very rapid spike	Avoid completely due to added fats

The Art of Breaking a Fast with Potatoes

If you choose to use potatoes to break your fast, selecting the right approach is crucial to avoid digestive distress and energy fluctuations. After a prolonged fasting period, your digestive system needs to ease back into action. Breaking a fast with a large, starchy meal can cause a sudden blood sugar surge, which can negate some of the metabolic benefits of fasting.

For best results, start with something gentle. Soft, cooked starchy vegetables like potatoes can be a good option, especially if paired with protein and healthy fats. A plate of cooked potatoes alongside lean chicken or fish is a far better choice than a mountain of mashed potatoes with high-fat toppings.

Conclusion: Eat Potatoes Smartly

Yes, you can confidently include potatoes in your diet while practicing intermittent fasting. The key is to consume them strategically during your eating window and not your fasting period. Prioritize healthier cooking methods like boiling, steaming, or air-frying, and consider cooling them to boost resistant starch. Always balance your potato portion with a good source of protein and fiber to moderate blood sugar response and maintain sustained energy levels. By making mindful choices, potatoes can be a satisfying and nutritious part of your intermittent fasting lifestyle.

This content is for informational purposes only and does not constitute medical advice. For personalized dietary advice, please consult a healthcare professional.

Frequently Asked Questions

No, you should not consume potatoes during the fasting window. Potatoes contain calories and carbohydrates, which will break your fast and shift your body out of the fat-burning, fasted state.

Boiling and steaming are the best cooking methods. For an even lower glycemic effect, cook the potatoes and then chill them before eating, which increases resistant starch and further controls blood sugar.

Waxy potatoes (like red or fingerling) and sweet potatoes are better choices than starchy russet potatoes due to their lower glycemic index. Purple potatoes also offer good nutritional value.

To lower the glycemic impact, pair potatoes with protein and fiber, leave the skin on for more fiber, and cool cooked potatoes before eating to increase resistant starch.

While technically possible during your eating window, fried potatoes and chips are loaded with unhealthy fats and calories that can negate the health benefits of intermittent fasting and promote weight gain.

It's best to consume carbohydrates like potatoes in a balanced meal, not necessarily right at the start, especially after a longer fast. Pair them with protein and fat to ease digestion and stabilize blood sugar.

Resistant starch is a type of carbohydrate in potatoes that resists digestion and ferments in the large intestine. It helps improve insulin sensitivity and lowers the blood sugar impact of the meal, making it beneficial for metabolic health.